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crossfitgrit

06-09-22

3 Rounds x 10 Reps of Each
Front, Side, High Pull, Flys 15/10/5/2.5
KB Sumo DL 88/70/53

Deadlifts
10 x 35%
20 Walking Lunges
10 x 45%
20 Walking Lunges
10 X 55%
20 Walking Lunges

9′ AMRAP
5 Power Cleans (135/85 or 35% of DL – whichever is higher)
4 Burpee Over Bar
20 DU / 60 Singles

06-08-22

For Load / Height / Speed
5 Close Grip Bench
5 Box Jumps
20 Alt Toe Touch V Ups
100m Run
*Add Weight, Height, Speed Each Round

06-07-22

Backsquats
10@35/45/55/65%

WOD – Alternating EMOM X 7 Rounds
1. 10 Pullups
2. 10 Push Jerk 135/85

06-05-22

3 Rounds
5 Plate Bicep Curls
5 Plate Tricep Extensions
10 Plate Backsquats
15 Plate Sit ups
5 Burpee to Plate

For Time:
Complete Twice (20′ Cap)
3 Rounds

10 DB Snatch
10 T Push Ups
Then
3 Rounds
5 DB Thruster (R)
20 Mountain Climbers
5 DB Thruster (L)
20 Jumping Jacks
Rest 2:00, Repeat

06-03-22

Push Up Challenge!

22′ AMRAP – Team of 2
12/9 cal Assault Bike
1 Lap KB Farmer Carry
10 Bench Press @ 50-75% BW

06-02-22

Strict Press
10@35/45/55/65%
*10 DB Flys After Each Set

20′ AMRAP
200m Run
20 Wallballs
40 DU / 100 Singles

06-01-22

Deadlifts
10@35/44/55%
*20 DB Bent Over Row (Alt Arms) after Each Set

For Time:
50 Russian KB Swings
50 Abmat Sit Ups
25 Burpees
50 Abmat Sit Ups
50 Russian KB Swings

05-31-22

4 Rounds
10 DB Curl & Press
5 DB Burpee
10 DB Floor Press

Push Press
10@35/45/55%
Load to 65% for WOD

WOD: 10′ AMRAP
2-4-6-8-10-12…..
Power Cleans
10 Walking Lunges
1 Front Squat

05-30-22

MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

05-27-22

12′ AMRAP
15 DB Push Press Right 50/30
20 Mountain Climbers
15 DB Push Press Left
20 Moutain Climbers
40 Flutterkicks